5 Yogasanas for Normal Delivery during Pregnancy from 1st Month to 9th Month

Yogasanas for Normal Delivery during Pregnancy: Every year on June 21, people all over the world celebrate International Yoga Day. International Yoga Day’s goal is to help people understand how important yoga is for everyone. Yoga has many health benefits, it is an old practice that has become very popular worldwide. Women can also enjoy and benefit from practicing yoga.

Join Whatsapp Channel
Join Telegram channel

5 Yogasanas for Normal Delivery during Pregnancy

Pregnancy usually lasts about 40 weeks (9 months) and is divided into three main parts called trimesters. Women should take care of themselves and exercise to stay fit. Every pregnant woman wants a normal delivery, but not everyone is allowed to or not everyone can. Here are 5 yogasanas that will help you to have a 100% normal birth.

1) Marjariasana (Cat Stretch): Yogasanas for Normal Delivery during Pregnancy

  • This asana is also known as the Cat Stretch.
  • Marjariasana keeps the spine flexible, stretches the neck and shoulders, and relieves stiffness.
  • Recommended during the first trimester (weeks 1 to 12) or 1st month to 3rd month.
  • Ideal for the back as it supports more weight as the pregnancy progresses.
  • Improves blood circulation, nourishing the reproductive organs.
Yogasanas for Normal Delivery

Steps to Do Marjariasana (Cat Stretch)

  • Start Position:
    • Kneel on the floor, forming a tabletop with your back flat and your hands and knees on the ground.
  • Alignment:
    • Ensure your hands are under your shoulders and knees under your hips, creating a stable base.
  • Movement:
    • Inhale deeply and arch your back downward while lifting your head and looking forward.
    • Expand your abdomen and hold your breath for 3 seconds.
  • Exhale:
    • Slowly exhale and round your back upward, lowering your head towards the floor.
    • Feel the stretch in your spine as you move.
See also  CISF Raising Day 10 March 2024: History, Theme,Signification,Celebration of 2024

2) Konasana (Angle Pose): Yogasanas for Normal Delivery during Pregnancy

  • Konasana stretches the sides of our body. Konasana is good for pregnant women. 
  • Recommended during the first trimester (weeks 1 to 12) or 1st month to 3rd month.
  • Helps the ovaries function properly and strengthens the uterus.
  • Eases constipation, a common pregnancy symptom.
Konasana (Angle Pose)

Steps to Do Standing Konasana 

  • Starting Position:
    • Stand straight with your feet about 24 inches apart. You can optionally use the support of a wall for stability.
  • Raise Your Arm:
    • Inhale deeply and raise your left arm overhead, keeping your elbow straight.
  • Stretch to the Side:
    • Extend your left arm further upward to stretch, then gently bend sideways towards your left.
  • Exhale:
    • As you exhale, lower your left hand towards your left leg or shin, keeping your right arm extended upward.
  • Repeat on the Other Side:
    • Inhale again and repeat the stretch on the opposite side, raising your right arm and bending towards your right.
  • Flow:
    • Alternate sides with each breath, maintaining a smooth and controlled motion.

3) Virabhadrasana (Warrior Pose): Yogasanas for Normal Delivery during Pregnancy

  • Safe during the second and third trimesters or 4th month to 9th month.
  • Strengthens legs and boosts mental health.
  • Tones arms, legs, and lower back.
  • Improves balance, stability, and focus.
  • Enhances blood circulation and breathing.
Virabhadrasana (Warrior Pose)

Steps to Do Standing Virabhadrasana 

  1. Starting Position:
  • The first step is to stand with your feet hip-width apart.
  1. Prepare for Lunge:
  • Pivot on your left foot so that your right foot faces forward. Ensure the arch of your left foot aligns with your right foot.
  1. Lower into Lunge:
  • Lower your pelvis down into a lunge position, bending your right knee. 
  1. Raise Your Arms:
  • Inhale deeply and lift your arms overhead, palms facing upwards.
  1. Bend Your Knee:
  • As you exhale, bend your right knee further, ensuring it stays aligned with your ankle.
  1. Turn Your Head:
  • Turn your head to the right and gaze across your right hand, maintaining the pose with steady breathing.
See also  International Yoga Day 2024:PM Modi Twitt, Chakrasana benefits, Watch Video here

4) Trikonasana (Triangle Pose): Yogasanas for Normal Delivery during Pregnancy

  • Pregnant women can do a modified version to help with balance.
  • Recommended during the second and third trimesters or 4th month to 9th month.
  • Stretches and opens the hips, supporting the lower back.
  • Reduces back pain and stress on the lower back.

Steps to Do Standing Trikonasana 

  1. Starting Position:
  • Begin by facing forward in a standing position.
  1. Step and Align:
  • Step one foot forward, ensuring the edge of your other foot aligns backward. Your front toes should face forward, and your back foot should be perpendicular (at 90 degrees) to your front foot.
  1. Open Your Arms:
  • Open your arms wide into a “T-shape” and slide your shoulders away from your ears to open your chest.
  1. Inhale Deeply:
  • Take a deep breath in.
  1. Adjust Your Pelvis:
  • Look at your toes and take your pelvis backward. Rest your front hand on your shin or the inside of your front foot.
  1. Raise Your Other Hand:
  • Raise your other hand upward towards the sky, lifting your pelvic floor.
  1. Gaze Upward:
  • Look up towards your raised hand.
  1. Exhale and Tilt:
  • Exhale as you tilt forward gently. Take deep breaths, around 3 to 5 times, while holding the pose.

5) Badhakonasana (Butterfly Pose): Yogasanas for Normal Delivery during Pregnancy

  • Important for inducing labour, recommended during late pregnancy.
  • Stretches the inner thighs and groin, and opens the hips.
  • Strengthens the entire pelvic area, aiding in an easier labour.
  • Reduces fatigue and helps facilitate smooth delivery when practised until late pregnancy.
Badhakonasana (Butterfly Pose)

Steps to do Baddha Konasana

  1. Sit Up Straight
  • Sit with your back supported against a wall or use padding under your buttocks to stay comfortable.
  1. Bend Your Knees
  • Bring the soles of your feet together, letting your knees fall gently towards the floor.
  1. Adjust Your Feet
  • Bring your feet closer to your body, finding a position that feels comfortable.
  1. Press Feet Firmly
  • Press the outer edges of your feet firmly onto the floor.
  1. Hold Your Feet
  • Wrap your hands around your feet or ankles.
See also  21 June International Yoga Day 2024: Do these 5 yoga asanas, You will always live a healthy life

Read here also:

What did you experience after reading this article on Yogasanas for Normal Delivery during Pregnancy ? You can tell by commenting below. Subscribe to RitasEasyWorld to get more such news instantly. By subscribing, you will be notified on your mobile as soon as the news is published. You also share this information about Yogasanas for Normal Delivery during Pregnancy with your friends.

Leave a Comment

Why Armaan Malik has two Wives, You will be shocked to know Celebrate National Best Friend Day this way, best will always be best Youtuber Manoj Dey Wife Jyoti Pregnant, Expected delivery date is… Some important steps must to do Save Environment, know here Know Health Benefits of Cycling on World Bicycle Day